Keto fluffy waffle recipe

Ke noʻonoʻo ʻoe i nā waffles, moeʻuhane paha ʻoe i kēlā mau waffles Belgian i hoʻopaʻa ʻia me nā kīkī kokoleka, nā strawberries, a me nā blueberries, a i hoʻomoʻi ʻia i ka ʻaila kaumaha a me ka maple syrup.

ʻAʻole kūpono nā mea maʻamau i nā waffles maʻamau no ka ʻai ketogenic, koe wale nō ka hiki ke ʻai i kekahi mau hua i kēlā me kēia manawa. Inā ʻaʻohe ʻoe i ka ʻaina kakahiaka, e paʻa kēia meaʻai.

Me kekahi mau tweaks i nā mea ʻai, a me kekahi mau koho akamai no ka toppings, hiki iā ʻoe ke hana i ka ʻaina kakahiaka a i ʻole brunch āu i moeʻuhane ai ʻoiai e mālama ana i ka helu kaʻa.

Hiki i nā waffles Keto, e ʻike ʻoe ʻo ia nō.

Pehea e hana ai i nā waffles keto

He mea maʻalahi kēia mau waffles haʻahaʻa. He kō, ka palaoa a me ka gluten ʻole, piha i ka ʻono maple maʻamau, a maikaʻi loa no kuke ʻauʻau y kōkua iā ʻoe i ka hoʻomākaukau ʻana i nā meaʻai. E leʻaleʻa ʻoe i nā mea ʻoluʻolu a pau o ka fluffy waffles, akā me ka ʻole o nā ʻakika i hoʻohui ʻia e hiki ke lawe iā ʻoe i waho o ka pahu. ketosis.

ʻElima mau minuke o ka manawa hoʻomākaukau a me ʻelima mau minuke o ka manawa kuke. A inā ʻoe e nānā i ka ʻike meaʻai ma lalo nei, e ʻike ʻoe aia he 2 grams wale nō o ka ʻupena ʻupena no ka waffle.

ʻO nā mea nui o kēia meaʻai waffle:

• ʻAmona palaoa.
• Palaoa niu.
• Nā pua.
• Butter.
• Sodium bicarbonate.
• ʻO ka pauka paʻa.
• ʻO ka waiū āu e koho ai (e like me waiū ʻalemona o waiū niu).

Pono ʻoe i ka mea huila a me ka hao waffle, i hamo ʻia me ka ʻaila niu a i ʻole ka ʻehu kuke ma mua o ka hoʻohana ʻana.

Inā ʻaʻole ʻoe i hao waffle a i ʻole Belgian waffle maker, hiki iā ʻoe ke hoʻohana i kēia meaʻai no ka hana ʻana i nā pancakes haʻahaʻa.

I loko o kēia meaʻai keto waffle, hoʻohana ʻia kahi hui ʻana o ka palaoa niu a me ka palaoa ʻalemona. ʻO kēlā me kēia o lākou he haʻahaʻa i loko o ka carbohydrates i hoʻohālikelike ʻia me ka palaoa palaoa maʻamau a hāʻawi i nā pono olakino.

Nā pōmaikaʻi o ka palaoa ʻalemona

ʻO ka palaoa ʻalemona, ʻo ia hoʻi nā ʻalemona maikaʻi loa, he mea kupanaha Keto-friendly kuʻuna palaoa pani.

Hiki iā ʻoe ke hoʻohana iā ia i nā ʻano ʻano ʻano like ʻole me nā kuki, nā keke, a me nā muffins. Inā he mea kiʻekiʻe loa ke kumukūʻai o kahi ʻeke palaoa ʻalemona iā ʻoe, ʻo kahi hopena maikaʻi loa ke kūʻai ʻana i nā ʻalemona i ka nui a ʻeli iā ʻoe iho i loko o kahi meaʻai.

ʻAʻole kūʻai nui nā ʻalemona i ka hoʻohālikelike ʻia me nā ʻano ʻano hua ʻē aʻe, a hiki ke loaʻa iā ʻoe ma kahi kokoke i nā hale kūʻai nui a me nā kaulahao meaʻai nui.

Loaʻa i ka 28 grams / 1 auneke o ka palaoa ʻalemona he 6,3 grams o ka protein, 0,4 grams o ka fiber dietary a me 30,2 grams o ka momona ( ¹ ).

He waiwai nō hoʻi nā ʻalemona i ka huaora E, e kōkua ana i ka hoʻomaikaʻi ʻana i ke olakino o ka ʻili ma o ka hoʻoikaika ʻana i nā paia capillary a me ka hoʻonui ʻana i ka wai a me ka elasticity ( ² ).

He nui nā pono olakino o nā almonds, e like me:

• He kumu waiwai lākou o nā momona momona monounsaturated a me nā antioxidants, e kōkua i ka hoʻomaikaʻi ʻana i ke olakino cardiovascular ( ³ ) ( ⁴ ).
• Hiki i nā ʻalemona ke kōkua i ka hoʻohaʻahaʻa ʻana i ka mumū a me ke kaumaha oxidative ( ⁵ ).
• Nui nā ʻalemona i ka calcium, potassium, phosphorus, a me ka magnesium. He kuleana koʻikoʻi kēia mau minela i nā hana o ke kino e like me ka hoʻopaʻa ʻana o ke koko, ka huna ʻana o ka hormone, ke koko, a me ke olakino iwi a me nā niho ( ⁶ ).
• ʻO ke koena o ka protein, carbohydrates, fats, a me ka fiber i loko o nā ʻalemona he koho maikaʻi ʻole ka palaoa no ka poʻe i kū i ka insulin a i ʻole pilikia me ka hoʻoponopono ʻana i ke kō koko ( ⁷ ).

Pono ka palaoa niu

E like me ka palaoa ʻalemona, ʻo ka niu kahi mea kūʻai haʻahaʻa haʻahaʻa no ka kuke keto. He palaoa paʻa loa ia, no laila, inā ʻo kou manawa mua kēia e hoʻohana ai, mai kāhāhā ʻoe inā ʻike ʻoe i ka nui o nā hua i loko o ka meaʻai hoʻokahi, i kekahi manawa 4-6.

Hoʻohana mau ʻia ka palaoa niu i loko o nā keke, muffins, a me nā mea ʻai ʻē aʻe no ka mea he ʻano palupalu a palupalu kona ʻano. ʻO ia kekahi o ka palaoa i hoʻohana nui ʻia i loko o ka paleo a me nā meaʻai haʻahaʻa haʻahaʻa haʻahaʻa ma ke ʻano he palaoa ʻokoʻa me ka ʻole cereals a no kona waiwai ʻai.

Loaʻa i ʻelua punetēpuni o ka palaoa niu he 9 kalama o ka carbohydrate, 1,5 kalama o ka fiber, 3 grams o ka momona, a me 3,2 grams o ka protein.

Hana ʻia ka palaoa niu mai ka ʻiʻo o ka niu, a he huahana ia o ka hana wai niu. Hiki iā ʻoe ke hana i ka palaoa niu homemade ma ke ʻoki ʻana i ka pulp niu a laila hoʻohui ʻia i loko o ka mīkini meaʻai.

ʻO ka niu kahi hale mana meaʻai e hāʻawi ana i nā pono olakino he nui:

• Loaʻa iā ia ka manganese, he mineral e kākoʻo wale i ka hana ʻana o ka iwi iwi, akā hiki ke hoʻoikaika i ka pale ʻana i ke kaumaha oxidative ( ⁸ ) ( ⁹ ).
• Nui ka niu i nā waikawa MCT (medium chain triglycerides), he ʻano momona momona e hoʻomohu koke ʻia a pale i ka ʻai ʻana e hāʻawi koke iā ʻoe i ka ikehu. He mea nui ka MCT ma waena o ka poʻe hahai i ka ʻai keto, a ua hōʻike nā haʻawina hiki iā lākou ke hoʻomaikaʻi i ka ikehu lolo i ka maʻi o Alzheimer ( ¹⁰ ) ( ¹¹ ).
• ʻO ka niu kahi kumu maikaʻi o ka hao a me ke keleawe. Kōkua kēia mau mineral i ka pale ʻana i ka anemia a me ka hoʻoikaika ʻana i ka hana kūlohelohe kūpono, ka hoʻokumu ʻana o ka iwi, a me ka hoʻomohala ʻana o ka neurological ( ¹² ) ( ¹³ ).
• Hāʻawi kēia hua ʻili paʻakikī i kahi ʻāpana maikaʻi o ka fiber soluble a hiki ʻole ke kōkua i ke kaulike ʻana i nā pae cholesterol ( ¹⁴ ).

Makemake ʻoe i nā kumu hou aʻe e hoʻokomo i ka palaoa niu i kāu papa ʻai keto? E heluhelu hou aʻe e pili ana i kēia kumu kupaianaha o ka ikehu ma ka alakai palaoa niu  .

E koho i ka mea ʻono

Pono nā mea ʻono ʻai Ketogenic me ka haʻahaʻa a me ke kō. ʻO ka nūhou maikaʻi ʻo ia ka nui o nā koho i hiki ke hoʻomāʻona i kou niho momona a me ka hāʻawi ʻana i nā pono olakino.

Stevia ʻaʻole kānalua kekahi o nā koho kaulana loa i ka honua ketogenic. He mea maʻalahi ka loaʻa ʻana a hoʻohana mau ʻia ma ke ʻano he mea ʻono ʻaʻole wale i loko o nā kīʻaha keto, akā i nā ʻano meaʻai olakino ʻē aʻe kekahi.

Ke koho ʻana i kēia koho mea kanu, e hoʻāʻo e hele i ke ʻano maka, ʻaʻole i hoʻoponopono ʻia. He 1 i loko o 250 ka glycemic index XNUMX grams o stevia, e lilo ia i mea ʻono ketogenic maikaʻi loa ma waho. ¹⁵ ).

No ka ʻike hou aku e pili ana i nā mea ʻono ketogenic maikaʻi loa, e nānā i kēia alakaʻi piha i nā mea ʻono keto maikaʻi loa a me nā koho kō.

Nā koho ʻaina kakahiaka haʻahaʻa haʻahaʻa ʻē aʻe

ʻAʻohe mea ʻono āu e hoʻohana ai, ʻaʻole e like kāu kakahiaka hopena pule me kēia mau waffles keto. ʻAʻole nui kā lākou mau hua, ʻaʻai ma waho a ʻoluʻolu a ʻoluʻolu ma loko.

No nā manaʻo ʻaina kakahiaka keto hou aʻe e hoʻopau i kāu brunch, e nānā i kēia mau meaʻai:

• Māmā Māmā Low Carb Kuki Kuki Blondies.
• ʻEkolu Chocolate Breakfast Shake.
• Keto kokoleka donuts.

ʻO nā waffles keto fluffy

Mai poina i ka ʻaina kakahiaka Sābati maʻamau me kēia mau waffles keto māmā a momona i momona i ka ʻono a haʻahaʻa i nā kaʻa.

• Ka Hoʻomoe: 5 minutos.
• Ka manawa kuke: 5 minutos.
• Huina manawa: 10 minutos.
• Nā Hana Hana: ʻewalu 10 cm / 4 "waffles.
• Kāleka: ʻAina kakahiaka.
• Lumi kuke: ʻAmelika.

Nā meaʻai

• 1 1/2 kīʻaha palaoa ʻalemona.
• 2 punetune o ka palaoa niu.
• 1/2 teaspoon ka pauka paila.
• 1 teaspoon o ka paʻakai paʻakai.
• 2 hua nui holoʻokoʻa.
• 1 punetune o ka maple extract.
• 2 punetēpuni stevia a i ʻole ka mea ʻono ʻole calorie o kāu koho.
• 2 punetune i hoʻoheheʻe ʻia.
• 1 1/4 kīʻaha waiū o kāu koho.

Nā kuhikuhi

1. E hoʻohui i nā meaʻai a pau i kahi pola nui. E hui maikaʻi me ka spatula a i ʻole ka hui ʻana a maʻemaʻe. E hoʻomaha i ka paila no 5 mau minuke.
2. E hoʻomaʻamaʻa mua i kāu hao waffle a kāpīpī me ka nonstick spray, pata, a i ʻole ka aila niu.
3. E ninini i ka paila i loko o ka hao waffle a e kuke no 3-4 mau minuke a hiki i ka ʻeleʻele gula ma kēlā me kēia ʻaoʻao. E kau iā lākou i loko o ka umu e hoʻomaloʻo i ka wā e kuke ai i ke koena o nā waffles.

Nā manaʻo no ke kāhiko ʻana i nā waffles keto

Hiki iā ʻoe ke hoʻonui i kāu waffles me ka pata ʻalemona homemade a i ʻole ka pata nut macadamia. Hiki nō hoʻi iā ʻoe ke hoʻohui i kahi papa o ka tilika a me nā strawberries, a i ʻole e hoʻohana i ka ʻaila niu e hana ai i ka ʻaila waiu ʻole i ka homemade.

Hiki iā ʻoe ke kūʻai aku i ka maple syrup me ke kō ʻole a i ʻole nā ​​​​mea ʻē aʻe ma ka pūnaewele ketogenic syrups e hoʻonani i nā waffles keto. E ʻoluʻolu e heluhelu i ka papa inoa meaʻai. Inā ʻoe e kuke a hoʻokuʻu i kēia mau waffles, e paʻi wale iā lākou i loko o ka mea hoʻoheheʻe e hoʻoheheʻe a hoʻomoʻa hou a mākaukau lākou e leʻaleʻa.

Nutrition

• Nui ʻāpana: 1 waffle
• Kālā: 150.
• Nā momona: 13 g.
• ʻO nā kalapona: Carbohydrates upena: 2 g.
• Pūnaewele: 6 g.

Hoʻopiliʻia nā Palabras: nā waffles keto.